What you put into your body affects your physical, mental and emotional well-being. Anecdotally, it has been observed that you are what you eat. More recently, that claim has been backed by scientific research that shows a healthy lifestyle that includes a whole-foods-based diet can reduce your risk of serious illness. Your health is one of the biggest factors to affect the overall quality of your life, and eating well can improve your enjoyment and well-being.
Reduced Risk of Serious Disease
Studies have shown that poor diets, especially those that include a large percentage of processed foods and trans fats, contribute to inflammation in the body. Chronic inflammation, according to a 2003 study published in the "Journal of Medical Genetics," contributes not only to aging, but also to increased mortality rates from all causes. Your eating habits can help reduce your risk of inflammation, and in some cases even reverse the damage. According to research results from a 2003 study, participants who ate a Mediterranean-style diet, abundant in fresh produce, lean protein and healthy fats, enjoyed better health, including a reduced risk of coronary artery disease.
Emotional Well-Being
Further benefits of a Mediterranean diet, which is high in omega-3 fatty acids -- essential fats that your body needs, but cannot synthesize on its own -- were reported in a 2006 study. Wild-caught coldwater fish, such as salmon, are high in omega-3's. The study, published in the "Journal of Clinical Psychology," found that omega-3's not only reduced the risk of obesity and heart disease and offered protection against the effects of smoking, but also decreased symptoms of such mood disorders as depression, anxiety and bipolar disorder. They also appear to reduce the severity of side effects attributed to psychotropic medications.
Cognitive Function
Omega 3's aren't just found in fish. The variety of a whole foods diet includes plant-based sources, such as flax and hemp seeds, and herbs such as purslane. A 2008 study showed that they can help optimize information transport across the synaptic connections in the brain. The study, published in the journal "Nature Reviews Neuroscience," indicates that the benefits of omega-3-rich foods improve learning and memory capacity by increasing synaptic plasticity. It also appears to decrease the risk or symptoms associated with Alzheimer's disease and attention deficit disorder.
Aging
Touted for their protective powers against oxidative damage caused by free radicals, antioxidants are compounds found in fruits and vegetables. They have been linked to reducing the risk of age-related diseases and many cancers. Certain fruits and vegetables, including blueberries and spinach, appear to contain a particularly high amount of antioxidants. A 1999 study by Tufts University researchers indicated that these foods offered protection against age-related capillary damage and cognitive decline. Combined, these studies show that a healthy diet can reduce your risk of serious physical and mental illnesses and improve the quality of your life.
References
- "American Journal of Clinical Nutrition"; "Trans Fatty Acids and Systemic Inflammation in Heart Failure"; Mozafarrian, Dariush et al., 2004
- "Journal of Medical Genetics"; "Inflammation, Genetics and Longevity: Further Studies on the Protective Effects in Men of IL-10-1082 Promoter SNP and its Interaction with TNF-a-308 Promoter SNP"; D. Lio et al; 2003
- "Journal of the American Medical Association"; "Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome"; Katherine Esposito et al.; 2004
- "Journal of Clinical Psychiatry"; "Omega-3 Fatty Acids: Evidence Basis for Treatment and Future Research in Psychiatry"; Marlene Freeman et al.; 2006
- Nature Reviews Neuroscience: Brain Foods: The Effects of Nutrients on Brain Function
- U.S. Department of Agriculture-Agricultural Research Service; "Can Foods Forestall Aging?"; Judy McBride; 1999
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